Category: PE 1

The heart pumps away oxygenated blood to the rest of the boy. The oxygen-rich blood is used o generated energy and effective metabolism

A couple of video links for the blood circulation process:

When Muscles are put to a lot of work during exercise, the heart rate, and breathing rate increase, allowing more oxygen to enter the bloodstream. The oxygen that enters the muscles transforms glucose into ATP, giving the body the energy required to complete the exercise.

Training Programs

Strength Training helps your body maintain muscle tissue and increase muscular strength. It means that you can generate more power to move weights from point A to point B. It can also reduce or prevent your joints from getting injured, improving bone conditions, and controlling your body fat.

Below is a sample of the strength training program 5/3/1 by Jim Wendler.

Link:

https://rb.gy/fwnskt

https://rb.gy/stc5fi

A podcast about 531 Training Program:

References

Blood throught the heart. (n.d.). Retrieved April 15, 2021, from Austincc.edu website: https://www.austincc.edu/apreview/EmphasisItems/Bloodflowthroughtheheart.html

Boundless. (n.d.). Blood flow through the body. Retrieved April 15, 2021, from Lumenlearning.com website: https://courses.lumenlearning.com/boundless-ap/chapter/blood-flow-through-the-body/

Joyner, M. J., & Casey, D. P. (2015). Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs. Physiological Reviews, 95(2), 549–601.

The circulatory system review. (n.d.). Retrieved April 15, 2021, from Khanacademy.org website: https://www.khanacademy.org/science/high-school-biology/hs-human-body-systems/hs-the-circulatory-and-respiratory-systems/a/hs-the-circulatory-system-review

There are lots of fitness training disciplines available in the market today. It depends on what your goal is in the area of wellness and physical fitness. I’m leaning forward to Crossfit training, according to CrossFit inc. CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit is a strength and conditioning workout made up of functional movement performed at a high-intensity level.

Here are five links to further understand what CrossFit is.

1. https://www.crossfit.com/what-is-crossfit/
2. https://en.wikipedia.org/wiki/CrossFit
3. https://www.youtube.com/watch?v=tzD9BkXGJ1M
4. https://www.youtube.com/watch?v=mlVrkiCoKkg
5. https://www.health.com/fitness/what-is-crossfit

The Primary aim of physical training is generally to promote overall health and wellbeing. It will make your chances better in fighting chronic illnesses, perform your day-to-day physical task better, and delay aging.

Short Crossfit Work out Video: https://youtu.be/T5e_6QVBkWs

Muscular Strength

Muscular strength is defined as the maximum amount of power you can generate to move or lift a heavy object in a short amount of time or while performing a single movement.

Testing my one rep max of Back Squat on the above image. Building Muscular strength requires both muscular endurance and muscular power. It takes time to develop your muscular strength, and it involves a variety of movements to reach a certain peak in your strength.

I usually do a four weeks strength conditioning program and reevaluate before progressing to the second cycle.

Short AVP link: https://youtu.be/TqYQ_HAlGoU

References:

Cronkleton, E. (2019, October 31). Muscular strength: Benefits, exercises, and more. Retrieved March 28, 2021, from https://www.healthline.com/health/exercise-fitness/muscular-strength#benefits

Scott, J. (2020, March 19). The (real) definition of muscular strength. Retrieved March 28, 2021, from https://www.verywellfit.com/how-to-increase-muscular-strength-3496121#:~:text=Muscular%20strength%20refers%20to%20the,is%20measured%20during%20muscular%20contraction.

I’m 48 years old, a husband, father of two, and working full time. Here is my fitness journey.

What is your idea regarding “Wellness need not be limited by illness.”

I believe this statement’s message is that an illness’s conditions should not weigh down our mental, spiritual, and emotional well-being. An individual will be able to attain contentment with oneself and their surroundings by ensuring that our wellness needs are adequate. A well-balanced diet, the right amount of sleep, and exercise are three beneficial lifestyles that we can pursue towards health. Other activities such as hobbies, interests, humanitarian works, etc., could also benefit our interests.

Why do you need an active lifestyle?

An active lifestyle prevents our bodies from succumbing to any ailment or disability as we continue to age. It is an essential aspect of our lives to stay healthy and reducing the risks of getting any form of heart disease, diabetes, or stroke.

Describe an active lifestyle at your age.

I regularly go to the gym and participate in a high-intensity interval form of training called CrossFit. “CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance.” as mentioned on their website. It is a type of strength and conditioning workout made up of functional movement performed at a high-intensity level. I find the time to head over to the gym as soon as I have finished working for the day.

What are the significant benefits of physical fitness?

Physical fitness has proven to improve the lives of numerous individuals. These benefits would include reducing the risk of heart disease, lower blood cholesterol levels, lower blood pressure, stronger bones and muscles, lowering risks of falls, and managing your weight. Physical fitness not only benefits our physical bodies but also heightens our levels of self-esteem and optimism in pushing through life’s challenges

Why is pulse rate be affected by physical activity?

As we exert our bodies through strenuous activity, our bodies would be in more need of oxygen. The heart pumps faster, which would make for a quicker pulse in our blood vessels. Our lungs also work faster to take in more air as we exercise for our bodies to intake more oxygen. In this way, oxygen is distributed a lot faster in our bodies; thus, our bodies’ pulse becomes faster.

What is your Target Heart Rate?

Item	Day 1 (22nd Feb)	Day 2 (23rd Feb)	Day 3 (24th Feb)
Resting Heart rate	66	70	64

Maximum Heart Rate	Average Resting HR	Intensity of Activity	Target Heart Rate
220-48= 172	67	60%	(172-67) x 60% + 67 = 130 bpm

What are your Limitations and Challenges?

In 25 years, my work nature limits me behind the desk, thus compromising my posture and flexibility. Stress on my lower back has been a problem as well for the last 15 years.

How fit are you?

I have decided to change my lifestyle in the last six years and still struggle on and off. However, I feel that I’m even fit to compare to people of my age. My record for the 10K run is about 75 minutes which is on average and not bad at all. I can still back squat 145 kg and deadlift 150 kg. However, my clean and jerk had a plateau to 84 kg. My bench press is about 80 kg, and an overhead press of 56 kg.

Last year I had suffered a shoulder impingement, and for the next six months, I could not lift and went on physiotherapy. I’m slowly able to raise it in the previous six months, and my shoulder is slowly recovering.

How different will be your target heart rate ten (10) years from now?

In the next ten years, two years before my 60^th birthday, my target heart rate will be about 113bpm.

What is your Short Term Plan?

I’m looking at getting back in shape to increase my flexibility by investing more time in a warm-up and stretching. Adding to that is slowly increasing the frequency and intensity of my training sessions.  To target losing some pounds and lowering my fat percentage.

What is your Long Term Plan?

I will target an Ideal fat body percentage of at least 14% from now current of 24.7%. It will make me feel 40 when I reach my 60 years old mark. In this way, I can say the 60 is the new 40 which I can embrace life fully and thankfully for the years it has offered. I can embark on another three decades more and enjoy time together with my family.

Keep Fit and Keep the Faith.

Sources:

https://www.huffpost.com/entry/is-sixty-the-new-forty_b_8531980

https://health.ucdavis.edu/sportsmedicine/resources/vo2description.html

https://www.crossfit.com/what-is-crossfit